You want to flood your body with healthy fats(monounsaturated fats 8.6 grams) as well as lots of vitamin E (7.3 mg) “antioxidant” by which to achieve a very clean and efficient cardiovascular system and to enjoy a healthy and healthy skin. In addition, almonds are a nut that stands out for its large doses of minerals and omega-3 that will allow you to enjoy a great bone system and that you should include in your dishes and in general in your diet.
Currently, the almond (Pyrus communis) enjoys great recognition by scientists and its origins are as old as human civilization itself, as there are records from ancient Persia and Mesopotamia about its cultivation and its great properties and health benefits. In addition, it stands out the fact of achieving countless ways of consuming it, either directly as if it were a snack or by incorporating it into your favorite dishes, it is also outstanding to achieve by pressing vegetable almondmilk or flour of almonds manage to work perfectly well for vegans as an alternative to dairy products.
A little history of the almond in the world
Extremely ancient and with an introduction to Spain that is attributed to the Phoenicians as a people who truly adored and felt a great attraction to this nut . The maritime routes of the Mediterranean managed to function as a perfect bridge for its introduction to all of Europe and in Spain it became part of the recipe book during the Muslim domination. Also in the Middle Ages it reached a use of excessive luxury in the famous banquets, but it was not until well into the nineteenth century that the almond trees managed to share space with the traditional and legendary olive trees.
A nut with countless properties and benefits
Almonds are full of benefits, qualities and properties to offer you an enviable health, hence each one of them is considered as a nutritional pill capable of being used in its entire structure for the benefit of the human body.
An inexhaustible source of protein
Offering almost 20 grams of protein per 100 grams consumed, almonds deliver essential amino acids in an extraordinary way, hence both amino acids and proteins can exponentially cover each of the real needs of the human body.
Energy of unsurpassed quality
With a contribution of 9.3 % related to its carbohydrates it is possible to assure that it is rather part of the average, but it stands out when it is stated that the great majority of these carbohydrates are of slow absorption. This obviously has a positive effect on not destabilizing the glycemic index of the organism, so it is perfectly tolerated by diabetics.
Very healthy fats
Among its most relevant qualities or characteristics is the fact that it is composed of a great richness in fats, hence it is possible to assure that 55% of the weight of a dry almond is its exclusive content of fatty acids. Of this total, 65% is monounsaturated fats such as those found in olive oil, 26% is polyunsaturated and only a tiny part is saturated fats, which represent less than 10%.
Minerals in high abundance including calcium
To put things in perspective, about 60 grams of almonds represent calcium requirements equivalent to 20% of your needs, which means that they offer you twice as much calcium as the same serving by weight as fluid milk. Likewise, these same 60 grams of almonds provide one third of the magnesium and 35% of the phosphorus and 20% of all the iron you need for great health.
The antioxidant par excellence with a multitude of vitamins.
Catalogued with a wonderful antioxidant power and thanks to their high doses of vitamin E with which they flood the body when consumed, only 50 grams of them cover the daily needs of this vitamin that allows the correct inhibition of the oxidation of fats. Besides containing flavonoids to enhance its antioxidant power as well as quercetin, a substance that works as a powerful anti-inflammatory and a natural treatment against many types of allergies.
Almonds also provide you with good doses of B vitamins, such as riboflavin (vitamin B2), which is capable of restoring and maintaining healthy skin and mucous membranes, especially the cornea, which is why its consumption is essential to enjoy high quality vision.
Almonds and their special nutritional value
The question: How many almonds are healthy to consume daily, since it is considered that a portion of about 28 – 30 grams is the most relevant option to be consumed on a regular basis (daily), since it provides the following nutritional value for your body.
- 164 calories.
- 1 gram of carbohydrates.
- 8 grams of fats (monounsaturated fats 8.6 grams / polyunsaturated fats 3.4 grams)
- 3 milligrams of vitamin E.
- 3 milligrams of vitamin B2.
- 75 milligrams of magnesium.
- 74 milligrams of calcium.
- 135 milligrams of phosphorus.
- 195 milligrams of potassium.
More than enough reasons to include them in the daily diet, since almonds are listed as one of the most nutritious foods in the world.
10 most nutritious foods
and especially to be consumed by and for:
- Pregnant women.
- A rich alternative to animal milk.
- The perfect energizer for athletes and young people.
- Strengthens the immune system.
- A healthy cardio fruit.
In addition, you can perfectly combine them with green leaves, olives and soft cheeses allowing an excellence in salads like no other nut. It is also perfect for achieving unparalleled pairings with garlic, an emblematic recipe being the famous cold soup prepared with garlic, crushed almonds, olive oil and bread. So there is no turning back and start now to consume these delicious delicacies that nature gives you and thanks to which you can balance your diet and achieve an enviable health.
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